 | Rodney Smith
is a Fitness Specialist at Health Strategies/Life Strategies Foundation. He received his Bachelor of Science degree in Fitness Management from Newman University. In addition to his other duties, Rodney is an education coordinator in pulmonary rehabilitation and is a senior initiative coordinator. You may reach Rodney at Health Strategies,
316-651-8015, or at the facility at 551 N Hillside, Wichita, KS 67214. |
Fitness
2003-08-01 09:57:00
Determining body fat percentage
: What is the best way to determine body fat percentage, and once determined, what is the best way to attain your goal?
ANSWER: The most accurate way to determine body fat percentage is hydrostatic or underwater weighing if you have the time and money. It is known as the 'gold standard' for measuring body composition and the error of this measurement is about 2 - 2.5 %. The problem associated with this procedure is the equipment needed to perform this test is large and very expensive. This makes the test not readily accessible to the public and can be very expensive and very time consuming. The best way is the skinfold or 'pinch' test because it is readily available in most health clubs as there is not a lot of equipment to purchase for this test. Another advantage to this test is that it takes about 15 minutes to administer. The skinfold test measures the subcutaneous fat folds around the triceps, waist, thigh, back, and other areas of the body. When we take a skinfold measurement there are some assumptions that we make: 1. Subcutaneous fat is supposed to be evenly dispersed throughout the body, even though we are taking the measurement in only one area. 2. Skin may be droopy, as in older individuals so this could affect the percentage of body fat. 3. We are estimating total body fat by measuring only a few parts of the body. The accuracy of the test depends upon: 1. The technician; he or she must make sure that they are using the same landmarks every time. 2. There are various calipers out there; the technician needs to make sure the same ones are used for consistency. 3. There are various equations that technicians can plug values into; this can add to the error of the skinfold measurement. The error of the skinfold test is usually around 3 - 3.5%, but it could be as high as 5% depending on the various factors that were previously mentioned. When it comes to body composition one must individualize the body fat range for themselves and the ranges are different based on sex: Males 15 to 24% Females 18 to 29%Body fat can be dependent upon which age, sport, body type or health issues that each individual must deal with. There is no exact body fat % for anyone. And remember that a low body fat percentage can be just as dangerous to an individual as a high one. Never compare yourself to others because everyone has their own body type and genetics. When one wants to change their body composition they can do one of four things: 1. Aerobic Exercise - (Jogging, Walking, Biking, Swimming, etc.) These types of activities will help burn off fat. 2. Resistance Training - (Weights, Vita-Bands, Push-ups/Pull-ups, etc.) These types of activities will help increase muscle mass. 3. Maintain a balanced diet. 4. Combination of all three.
